Tag: Eat

Who doesn’t like to tuck into a plateful of sinfully gooey chocolate cakes, especially on a rain soaked day? It’s the stuff dreams are made of where you can just stare at the downpour through the window, share a laugh with friends and chomp away to glory! If you are from the Capital and a dessert lover you probably already know of The Big Chill Cafe’s Banoffee Pie or Elma’s Bakery’s Red Velvet Cake. But they are not the only places where you can add an Instagram post and devour every bit of sugar you can lay your fingers on.

Here are a few other places where you can get a sugar high too:

The Artful Baker: Can’t afford a trip to France? No problem. Instead, make a trip to Khan Market to try out the Monte Cristo, a concoction of Belgian chocolate and hazelnut chocolate on a bed of almond sponge. You won’t be disappointed.

Apple Jalebis at Cafe Lota. (Source: Flickr/Anita)

Cafe Lota: Their apple jalebis with coconut rabdi– crispy apple fritters, dusted with cinnamon and served with a coconut dip is a must have. It goes well with a cup of Attikan coffee – a Chikmagalur roast.

Small changes in your food habits go a long way. Instead of going on a crash diet or adopting the latest health fad, it’s better to make healthy choices and modify your everyday meals. We get Indizza – The Delivery Kitchen’s head chef, Bijender Singh, to show you how.

1) Say yes to smart fats:

Use olive oil, grapeseed oil, avocados, and avocado seed oil for cooking, or as a salad dressing. These oils are rich stores of precious mono-unsaturated fats, which have fat burning properties.

2) Consume complex carbs:

There are many benefits of switching from simple carbohydrates to complex carbs. They contain more fibre and help boost metabolism. For instance, you can substitute all-purpose flour with whole wheat or multi-grain flour. Swap rice with brown rice or cauliflower rice. It’s light and fluffy, like couscous. It’s also tender.

3) Roast, bake and steam:

Home cooks can effortlessly opt for methods like baking, roasting or steaming, over frying. A dry-heat cooking method, baking requires little-added fat. And if you use a roasting rack, any fat will drain out during cooking.

Who said you can’t eat dessert if you’re trying to eat healthy? Switch from white sugar to natural sweeteners like raw honey and jaggery as they are packed with nutrients that help with good digestion.

5) Make healthy dips and spreads:

Instead of using low-calorie mayonnaise or low fat spreads, go for a healthier option of using hung curd with simple seasoning. While other dressing and dips may make you feel bloated, hung curd is actually a cooling agent that also hydrates the body. It also acts as an antioxidant.

Fill up on all those leafy vegetables. A research by the University of Illinois finds a difference in cognitive function between younger and middle-age participants with higher and lower lutein levels. Lutein is a nutrient that the body can’t make on its own but it can be acquired through diet. As well as green leafy vegetables such as spinach and kale, it is also found in foods such as avocados and eggs.

Most previous studies have looked at lutein levels in older adults, after there has already been a period of cognitive decline, however the new study recruited 60 participants aged 25 to 45. “As people get older, they experience typical decline. However, research has shown that this process can start earlier than expected. You can even start to see some differences in the 30s,” said Anne Walk, first author of the paper, adding, “We want to understand how diet impacts cognition throughout the lifespan. If lutein can protect against decline, we should encourage people to consume lutein-rich foods at a point in their lives when it has maximum benefit.”

To measure levels of the nutrient in the participants the researchers looked at the participants’ eyes, where lutein accumulates in the tissue, asking them look into a scope and respond to a flickering light. While the participants performed a task to measure their attention, the researchers used electrodes on the scalps to measure neural activity in the brain.

The results showed that, “The neuro-electrical signature of older participants with higher levels of lutein looked much more like their younger counterparts than their peers with less lutein,” explained Walk, adding that, “Lutein appears to have some protective role, since the data suggest that those with more lutein were able to engage more cognitive resources to complete the task.”

“Now, there’s an additional reason to eat nutrient-rich foods such as green leafy vegetables, eggs and avocados,” said Naiman Khan, a professor of kinesiology and community health at Illinois, adding, “We know these foods are related to other health benefits, but these data indicate that there may be cognitive benefits as well.” The findings can be found published online in the journal Frontiers in Aging Neuroscience.

While obesity and other weight-related troubles are mostly genetic, what you eat can determine the risk of health disasters in people. Your diet can be the defining factor in what diseases and disorders you are at risk of, and, by extension, ensure immunity to fatal health risks.

From studies debunking the widespread usage of frozen foods and the necessity of including iron in your daily intake, to the now scientifically proven importance of coffee in day-today life, here are five facts about dietary norms.

1) A no-stress job: Turns out, you don’t always need a eating schedule and calorie charts to tell you what to eat when. Just a slight variation, and shift to a few healthier dietary habits can do the trick. From picking brown bread over a white one, or opting for fruits over a fried snack can go a long way.

Just a slight variation, and shift to a few healthier dietary habits can do the trick. (HT file photo )

2) Don’t take the cold shoulder: Wellness experts concluded that frozen fruits and vegetables lose their nutritional richness when they are exposed to extreme temperature change and moisture levels. In fact, fruits and vegetables are more prone to losses as compared to frozen meats and grains, because they are mostly rich in water soluble vitamins and minerals, which easily get oxidized in the process of freezing.

3) Strong as iron: An iron-rich diet will not only boost your general immunity (courtesy higher haemoglobin content), it also helps keep cardiovascular diseases at bay. A new study has found a link between low levels of iron and a higher risk of heart disease. After analysing genetic data, a team of researchers have found that iron-rich foods could have a protective effect against coronary artery disease (CAD), a type of cardiovascular disease (CVD) where clogged arteries reduce the amount of blood reaching the heart.

An iron-rich diet can keep heart diseases at bay. (iStock)

4) The healthy oil: Sure, fried food or extra oily foods are not the best regarded eatables. In fact, any weight loss diet will ask you to stay off oil. However, there are four oils that do you good than harm. A moderate amount of fat is essential to a healthy lifestyle. Adding a little fat to your food, either through cooking or drizzling over salads, can help to fill you up and feel more satisfied after a meal, as well as boost health by helping the body absorb several fat-soluble vitamins.

Avocado oil is one of the healthy oils that can be used in everyday diet. (Shutterstock )

5) Coffee to the rescue: Drinking coffee is good for you. In fact, it can lead to a longer life, according to a new study. In a study found that people who drank regular or decaffeinated coffee experienced health benefits, such as increased longevity. Previous research had shown that coffee can lower the risk of several diseases, including diabetes, heart disease, liver cirrhosis and Parkinson’s and can reduce chemicals in the blood that can trigger heart disease.

People who regularly eat pasta — the fundamental component of Italian Mediterranean cuisine — may have better diet quality, greater intake of vitamin and minerals and can better manage blood sugar levels, compared to those who do not eat pasta, new research shows.

Pasta is a low-sodium and cholesterol-free food with a low glycemic index — foods that keep blood sugar levels in control.

“The study shows that pasta eaters have better quality diets than those who don’t eat pasta,” said Diane Welland, dietitian and Nutrition Communications Manager for the National Pasta Association — a US based organisation.

The findings showed that pasta eaters had a greater intake of nutrients and minerals that most people lack in their diets such as folate — that helps the body form red blood cells and reduces the risk of defects during foetal growth —; iron — used to carry oxygen in the blood and aids in reducing anemia — ;magnesium — a mineral used in building bones and releasing energy from muscles — and dietary fiber — which helps reduce blood cholesterol levels and lower risk of heart disease, obesity and Type 2 diabetes.

In addition, eating pasta also led to less intake of saturated fat — which can help lower the level of cholesterol in your blood to decrease the risk of heart disease and stroke — and less added sugar — like sucrose and high fructose corn syrup that contain a whole bunch of calories with no essential nutrients.

“Pasta can be an effective building block for good nutrition, as it serves as a perfect delivery system for fruits, vegetables, lean meats, fish and legumes,” Welland added.

For the study, presented at The Obesity Society’s annual meeting in New Orleans, the team conducted a survey to examine the associations between pasta consumption, shortfall nutrient intakes as defined by the 2015 Dietary Guidelines (2015 DG) and diet quality in comparison to non-pasta consumption in the US adults.

It’s hard to eat right all the time, but making small improvements by choosing healthier foods now and then may significantly boost one’s chances of living longer, said a US study Wednesday. The report in the New England Journal of Medicine is the first to show that improving diet quality over at least a dozen years is associated with lower total and cardiovascular mortality.

Researchers at Harvard University tracked dietary changes in a population of nearly 74,000 health professionals who logged their eating habits every four years. Researchers used a system of diet-quality scores to assess how much diets had improved.

For instance, a 20%ile increase in scores could “be achieved by swapping out just one serving of red or processed meat for one daily serving of nuts or legumes,” said a summary of the research. Over the 12-year span, those who ate a little better than they did at the start — primarily by consuming more whole grains, fruits, vegetables, and fatty fish — saw an eight to 17 % lower risk of dying prematurely in the next 12 years.

Those whose diets got worse over time saw a higher risk of dying in the next 12 years of follow-up, on the order of a six to 12% increase. “Our results highlight the long-term health benefits of improving diet quality with an emphasis on overall dietary patterns rather than on individual foods or nutrients,” said senior author Frank Hu, professor and chair of the Harvard Chan School Department of Nutrition.

Undeniably, stress and junk food consumption have long been linked. Experts believe that stress can alter body’s response and processes in a way that makes us take dietary decisions accordingly. A recent study conducted by the experts at the Michigan State University, US notes that stress at workplace may lead to making unhealthy food choices and may trigger a host of lifestyle issues including obesity. However, proper sleep schedule can help in patching up the damage done.

“We found that employees who have a stressful workday tend to bring their negative feelings from the workplace to the dinner table, as manifested in eating more than usual and opting for more junk food instead of healthy food,” said study co-author Chu-Hsiang Chang, Associate Professor of Psychology at Michigan State University in the US.

Close to 230 Chinese workers were examined and it was concluded that those who experienced acute workplace stress ended up eating unhealthy meals in the evening. Binge-eating has been customary associated with an expression of venting out and de-stressing. “Unhealthy eating can also be a consequence of diminished self-control. When feeling stressed out by work, individuals usually experience inadequacy in exerting effective control over their cognitions and behaviours to be aligned with personal goals and social norms,” co-author Liu added. Proper sleep may help stave-off the damaging effects of stress, replenish and arm people for the following day at work.

There are multiple ways in which one can deal with workplace stress. Minor tweaks in your lifestyle and routine can help you feel better and be at top of your game. Keep the following tips handy:

– Take small breaks. Go for a short walk and quit using the elevator.

– Think positive and do not panic about workload. Take one task at a time, be at it and, finish and move on to the other.

– Try and cut down on caffeine as much as you can. Go for buttermilk, coconut water or freshly made lemonade or fruit juices, instead.

– Avoid eating at your desk.

– Practice time management and try to be as productive during work hours as possible in order to avoid taking work home.

A new Swedish study has found that lutein, a nutrient in brightly coloured fruit and vegetables, can reduce inflammation in patients with coronary artery disease.

The study, carried out by researchers at Linköping University, looked at the levels of six of the most common carotenoids in blood from 193 patients with coronary artery disease.

“A considerable number of patients who have experienced myocardial infarction still have low-level chronic inflammation in the body, even after receiving effective treatment with revascularisation, drugs and lifestyle changes. We know that chronic inflammation is associated with a poorer prognosis,” explained study leader Lena Jonasson.

Carotenoids are the mainly red, orange, and yellow pigments which give the bright colour to plants, vegetables, and fruits, such as ripe tomatoes, or dark-green leafy vegetables such as spinach. Previous research has already suggested that carotenoids, such as the more well known beta-carotene and lycopene, could be linked with inflammation, which is a key factor in many types of coronary artery disease, such as myocardial infarction and angina.

To look at their potential anti-inflammatory effect, the team also measured the level of inflammation in the blood using the inflammatory marker interleukin-6, IL-6. They discovered that lutein was the only carotenoid whose level correlated with IL-6, finding that the higher the level of lutein in the blood, the lower the level of IL-6.

The researchers now plan to research further to see whether increased consumption of foods rich in lutein has a positive effect on the immune system in patients with coronary artery disease.

The findings can be found published online in the journal Atherosclerosis.

Are you suffering from nagging joint pain that would just refuse to go away? Age-related muscular and bone degeneration is the bitter truth of life. One cannot really outdo it; however, a healthy lifestyle and a balanced diet may help delay its onset. Our bones, joints, cartilage and the connective tissues are subjected to great pressure and are highly prone to wear and tear. If you happen to have been experiencing joint pain lately, it is imperative to investigate the underlying reason and seek medical help immediately. In general, joint pain can be the outcome of any of the following:

Excessive weight gain that puts pressure on the weight bearing joints

Inadequate vitamin D and calcium levels

Previous injury

Lack of exercise

Conditions like arthritis, etc

Over-exertion on a particular joint

Inflammation

Apart from the above mentioned reasons, your diet can also make your body respond in a manner that could lead your joints to hurt. Food items that can trigger inflammation may cause trouble in people prone to joint issues. “An allergy or intolerance to particular foods could be a contributing factor to joint pain. Pinpointing the culprit foods can be difficult, but common suspects include dairy products, eggs and cereals. Scientific evidence suggests that a diet deficient in antioxidants, particularly vitamins A,C and E and the mineral selenium may also predispose some people to joint problems,” as mentioned in Maggie Pannell’s book The Detox Cookbook and Health Plan. Excessive consumption of processed food items and sugar has often been tied to triggering joint issues.

“Refined and processed items, carbs, trans and saturated fats are known to raise the inflammatory response instantly,” said Dr. Ritika Sammadar, Chief Nutritionist at Max Super Specialty, Saket in Delhi.

While regular physical activity, medication and physiotherapy may help manage your pain and keep it in control, your diet will certainly make a world of a difference. Take a look at the list of foods mentioned below, these must be a part of your regular diet to stave off or manage joint pain –

1. Millets

“People with joint issues and inflammation are asked not to have lot of grains, but milletflours are excellent for them,” noted Anshul Jaibharat, a Delhi-based weight-management and diet expert. “Buckwheat is highly nutritious and also gluten-free. It contains quercetin that has anti-inflammatory properties,” according to Dorling Kindersley’s ‘Healing Foods’.

Image credit: Istock

2. Omega 3 Fatty Acids

Foods rich in omega 3 – including fish, nuts, dairy and eggs – are excellent for treating joint pain. Their anti-inflammatory properties work like magic.

Image credit: Istock

3. Herbs and Spices

Ingredients like turmeric, ginger, coriander, onions, dill, and lemon among others are all excellent for joint inflammation.

Image credit: Istock

4. Fruits and Berries

Apples, apricots, cranberries are some of the top foods that can bring relief to your aching, inflamed joints. “Fruits are loaded with antioxidants that help the body get rid of cell-damaging free radicals and suppress inflammation. Avoid oranges as they may make some arthritis pain worse,” according to Dorling Kindersley’s ‘Healing Foods’.

Image credit: Istock

5. Yogurt

Yogurt’s soothing, cooling and anti-inflammatory properties are apt to tackle inflammation. It is also an excellent source of calcium for healthier, stronger bones.

Image credit: Istock

Diet can just be a part of managing joint pain. Get in touch with a medical expert to zero down on your condition and to device ways to manage it best.